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12.08.2014

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DSC_0194Warm-up Drills
I. 2:00 x Speed Rope
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

“Max Effort” Back Squat
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
1-1-1-1-1RM

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Notes: Athletes that are new to the Back Squat movement will be working towards a 5 rep maximum.
1-Rep Maximum/Percentage Calculator

“Yollow”
Complete as many rounds as possible in 10:00 of
5 x DB Snatch (50/35lbs)
10 x Ring Push-ups
20 x Double-unders

Notes: Alternate between right and left arms for DB Snatches. Scale Ring Push-ups to bodyweight Push-ups if necessary. Single-under’s 3:1.

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Skill Development (Optional)
4-6 sets of L-sit holds x :15
and/or
4-6 sets of Ring Support x :10

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Samy Daghir

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